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By Natalie Costanzo, Accredited Exercise Physiologist (AEP) If you've ever felt overwhelmed by the gym — the conflicting advice, the "you have to lift heavy or it doesn't count" energy, the pressure to follow some perfectly periodised 12-week program — I have the best news for you. The science has just been updated with something I've believed for a long time, and I've witnessed consistently during my time working with people and their bodies: you don't need to make it compli

By Nat Costanzo, Accredited Exercise Physiologist (AEP) As an exercise physiologist, I often get asked: What’s the simplest habit that delivers the biggest return on health? In my opinion, a 10–20 minute walk in nature after dinner is one of the most underrated health interventions. It’s free, low-risk, strongly supported by peer-reviewed research, and has multiple health benefits. Here’s why it works. 1. It Improves Blood Sugar Control 🩸 After we eat, our blood glucose nat

An evidence-based message for health professionals and patients By Natalie Costanzo, Accredited Exercise Physiologist As anti-obesity medications like semaglutide and tirzepatide become more accessible and widely used in Australia, it’s tempting to think we’ve found the “magic bullet” for managing obesity. And while these medications have changed the landscape, we mustn’t lose sight of a powerful truth: Exercise is not optional. It’s essential. A 2025 systematic review and